Hammonasset Conditioning + Fitness – Conditioning
Warm-up
AMRAP x 3 Minutes
:30 Row (easy pace)
5 Air Squat + Broad Jump
5 Push-Up to Down Dog
10 Alt. Deadbugs
1:00 Rest
AMRAP x 3 Minutes
:30 Row (moderate pace)
5 Barbell Front Squat
5 Barbell Strict Press
10 Alt. Bird Dogs
Weightlifting
On a 12:00 Running Clock…
Build to a Moderate/Heavy 5 -Rep Thruster. Build to or slightly above heaviest workout weight.
Thruster (5 Rep Heavy Set)
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
AMRAP x 25 Minutes*
40/30 Calorie Row
20 Thrusters (135/95)
20 Sit-Ups
40/30 Calorie Row
30 Thrusters (115/75)
20 Sit-Ups
40/30 Calorie Row
40 Thrusters (95/65)
20 Sit-Ups
*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.
